Comparing Nutrients in 5 ounces Cauliflower VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Cauliflower	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	73.3% 53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.9% 1.37g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.44% 0.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.9% 62.4mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.24% 8.86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cookies, vanilla sandwich with creme filling, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 5 ounces of Cauliflower have 7.4 times more Vitamin B6, more Vitamin C and 6 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 8 times more Vitamin B1, 4.5 times more Vitamin B2, 5.9 times more Vitamin B3, 1.6 times more Vitamin B9 and 16.4 times more Vitamin E than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cauliflower as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 5 ounces of Cauliflower have 1.3 times more Magnesium, 2.9 times more Potassium and 14.7 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 1.9 times more Calcium, 2 times more Copper, 5.4 times more Iron, 1.4 times more Phosphorus, 29.3 times more Selenium, 11.8 times more Sodium and 1.4 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 16.9 times more Energy, 37.2 times more Fat, 24.4 times more Saturated Fat, 68.3 times more Omega 6, 15.7 times more Carbohydrate, 19.6 times more Sugars and 2.2 times more Protein than Raw Cauliflower.
• Both Cauliflower and Cookies, vanilla sandwich with creme filling, reduced fat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3 in five ounces.